Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m farmers carry 50’s/35’s 5 dumbbell burpee box carry overs 24″/20″ 30 sit ups 1 set of max strict ring dips Score is total time minus 1 sec per rep of... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16 8 Hang power cleans 95/65 8 push press 8 front rack lunges Rx + 115/75 Optional Work 100 pull ups (Time) Complete 100 pull ups for time READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Skill work 15 min of Hand stand hold, HSPU, HS walk progressions Jail Break (Time) 5,4,3,2,1 rope climbs 50,40,30,20,10 double unders 5,10,15,20,25 HSPU READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Banded Deadlifts (banded deadlifts same weight across all 5 sets) 4-4-4-4-4 Metcon (Time) 2 rounds for time of: 10 strict ring dips 20 bar facing burpees 30 dead lifts 225/155 40 wall balls 20/14 Rx+ do bar muscle... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (8-8-8-8) Metcon (Time) 5 rounds for time: 20 kb front rack walking lunges 53’s/35’s 10 kb front rack squats READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic day 2 (No Measure) Power snatch – 80% x 1 x 4 Power clean + power jerk – 80% (of PC) x 1 x 4 Overhead squat – 80% x 1; 70% x 2 x 2 4 sets; no rest: 10 pull-ups 10 sandbag... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2 complete: 0-10:00 1 mile run max reps of C &J 135/95 10-13 REST 13:00-20:00 run 800m max reps power snatch 115/75 20-23 REST 23- 27:00 run 400m max reps of Thrusters... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m run 30 kb squat cleans 53/35 10 wall walks Optional Work Metcon (No Measure) 100 barbell twists READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) EMOM5 5 dead lifts 265/185 5 box jumps 24/20 rest 2 min EMOM5 25 double unders 6 HSPU’s rest 2 mn EMOM5 10 pull ups 5 STOH 95/65 RX + DL 315/225, 8 HSPU, STOH 135/95 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP15 250-meter row 10 push press 135/95 20 sit-ups RX + 155/105 push press, GHDSU READ MORE